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Jojo's basement mass plan (1)

by Joaquin J.

Program Description

Strength and Hypertrophy Training with the material accesible in a garage gym to put on mass but also emphasize variations of the powerlifts

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 14, 2025 10:54
  • Last Edited
    Jun 18, 2025 08:53

Summary

Transform your physique with Jojo's Basement Mass Plan, a focused 5-week program designed for serious lifters. Committing just 4 days a week, you'll engage in a variety of compound and isolation exercises, including paused squats, bench presses, and rows, all tailored to build strength and mass. Each session ramps up in intensity, ensuring your muscles are continually challenged for optimal growth. Perfect for those ready to elevate their training in a garage gym setting, this plan is your key to unlocking new levels of power and size.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.3%
Upper Back
10%
Chest
9%
Middle Delts
9%
Quadriceps
8.7%
Glutes
7.9%
Triceps
7.2%
Hamstrings
6.8%
Abs
6.2%
Lats
6.1%
Biceps
5.8%
Rear Delts
5%
Lower Back
2.6%
Adductors
2.2%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm High Row (Cable)
4
8 reps
RPE 8
4
Lu Raise
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm High Row (Cable)
4
8 reps
RPE 8
4
Lu Raise
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm High Row (Cable)
4
8 reps
RPE 8
4
Lu Raise
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
5 reps
5 reps
RPE 6
RPE 7
2
Bench Press (Paused)
1
1
5 reps
5 reps
RPE 6
RPE 7
3
Single Arm High Row (Cable)
2
8 reps
RPE 8
4
Lu Raise
1
10 reps
RPE 8
5
Hammer Curl
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Bench Press (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Single Arm High Row (Cable)
4
8 reps
RPE 8
4
Lu Raise
1
1
2
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
8 reps
RPE 8
3
Rear Delt Row
3
1
8 reps
8 reps
RPE 7
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Upright Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
8 reps
RPE 8
3
Rear Delt Row
3
1
8 reps
8 reps
RPE 7
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Upright Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
8 reps
RPE 8
3
Rear Delt Row
3
1
8 reps
8 reps
RPE 7
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Upright Row (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 6
2
Deficit Push Up
1
8 reps
RPE 8
3
Rear Delt Row
2
8 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
1
8 reps
RPE 6.5
5
Upright Row (Dumbbell)
2
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
8 reps
RPE 8
3
Rear Delt Row
3
1
8 reps
8 reps
RPE 7
RPE 8
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Skull Crusher (Barbell)
3
8 reps
RPE 8
6
Upright Row (Dumbbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
4
5 reps
RPE 8
4
Lying Side Lateral Raise
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
4
5 reps
RPE 8
4
Lying Side Lateral Raise
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
4
5 reps
RPE 8
4
Lying Side Lateral Raise
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
3
5 reps
RPE 8
4
Lying Side Lateral Raise
2
1
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
4 reps
4 reps
4 reps
RPE 6
RPE 7
RPE 8
2
Bench Press (Barbell)
1
1
2
5 reps
5 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Pendlay Row
4
5 reps
RPE 8
4
Lying Side Lateral Raise
2
2
10 reps
10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
10 reps
RPE 8
3
Chin-Up (Bodyweight)
4
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
10 reps
RPE 8
3
Chin-Up (Bodyweight)
4
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
10 reps
RPE 8
3
Chin-Up (Bodyweight)
4
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
2
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Deficit Push Up
3
10 reps
RPE 8
3
Chin-Up (Bodyweight)
4
RPE 8
4
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
5
Hanging Leg Raise
3
10 reps
RPE 8
Week 1
1 / 5 Weeks
Day 3
1
Squat (Paused)
1 Set
1 Set
2 Sets
4 Reps
4 Reps
4 Reps
@6
@7
@8
2
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@8
3
Pendlay Row
4 Sets
5 Reps
@8
4
Lying Side Lateral Raise
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
2
Bench Press (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@7
@8
@9
3
Single Arm High Row (Cable)
4 Sets
8 Reps
@8
4
Lu Raise
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@7
@8
2
Deficit Push Up
3 Sets
8 Reps
@8
3
Rear Delt Row
3 Sets
1 Set
8 Reps
8 Reps
@7
@8
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
@8
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@8
6
Upright Row (Dumbbell)
3 Sets
8 Reps
@8
Day 4
1
Romanian Deadlift (Barbell)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@6
@7
@8
2
Deficit Push Up
3 Sets
10 Reps
@8
3
Chin-Up (Bodyweight)
4 Sets
@8
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
5
Hanging Leg Raise
3 Sets
10 Reps
@8